The two iliac bones form a complete and stable pelvis
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Warm up, whether it’s consuming frogs or doing other actions, be sure to warm up
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It’s really a good way for foreign monks to recite sutras
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When the pubic bone under the ilium is opened to both sides, it will cause the upper part of the ilium to gather in the middle
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Start the core muscles, especially the pelvic floor muscles, to ensure the stability of the pelvis, and then open the hip when the pelvis is stable
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Now let’s take care of the relationship between them
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Please put your weight on your pelvis
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(the pubis and the ilium grow together to form a bone as adults.) ok, three joints and a muscle group
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Pubic symphysis: connect the two iliac bones together from below to make the pelvis a whole
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The areas that sacroiliac joint will be affected by compression: from the back of the body, the buttocks, the back of the thighs, and the lower leg; from the front of the body, the groin area and the outer side of the lower leg
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Hip: the joint that connects the thigh bone to the iliac bone
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You must have heard that you have made a cross fork by consuming frogs
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Where can the ilium gather in the middle? It can only squeeze the sacroiliac joint
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There are nerves around the joints
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Let’s look at the sacroiliac joint below: on the one hand, the sacroiliac joint connects the spine and pelvis together; on the other hand, the sacroiliac joint also connects the two iliac bones together from above, making the pelvis a whole
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I think it’s more appropriate to say that this is the open shoulder posture
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Or if you don’t do it against the wall, push your hips back and keep the force there
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Before talking about how to use the frog to lie down correctly, let’s have a brief understanding of several human structures: pubic symphysis, sacroiliac joint, pelvic floor muscle, thigh adductor muscle
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We said that micro motion joint belongs to immovable joint
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The following picture shows the area marked by black spots
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They actually step on it like this, and they still step on it
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This is the complete and correct way to use the frog to lie down
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And sacroiliac joint is a micro motion joint, its main function is to stabilize and connect, there is not much activity, the gap between him is only about 1.6 mm
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On this picture, the center of gravity point, the hip is up, up for a year, it is estimated that it is still so high, and you find that there is a little pressure on the knee without this position
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Why does the same frog make such a big difference? Does the horse have to pay the price of pain? Of course not, it’s just that you didn’t do it right, or you’re eager for success
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Below you look at the picture above and use your imagination
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Tighten the pelvic floor muscles, tighten the abdomen, tighten the core, keep the pelvis stable, lock the pelvis, and keep the pubic symphysis from opening to both sides
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The second part: the solution, how to make a correct frog lie down, let’s see the solution
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What was the purpose of Yoga? Never forget why you started, and your mission can be accomplished.
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So how can we do it right? What’s the harm of doing something wrong? The first part: to understand several important body structures related to the transverse fork, as well as the influence of each other
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To be honest, I was very angry when I saw this picture on the Internet
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Put enough yoga bricks between the hips and the wall, and push the bricks back to help the center of gravity fall on the pelvis instead of rushing forward to the sacroiliac joint or lumbar spine
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You must have heard someone make complaints about the frog’s action
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It also connects the lower limbs of the human body with the pelvis and trunk
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Although I always say that yoga is not the pursuit of difficult postures, but I am not against the pursuit of difficult postures, and I am not against everyone’s efforts to take a certain postures as a goal, but the premise is that please give yourself and your body enough time, do not force, do not pull hard, do not use brute force
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When the legs open to both sides, if the method is not appropriate, and the adductors are tight, is it possible to pull apart the pubic symphysis through the adductors? In the figure below, look at the figure above and imagine that the thighs open to both sides
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Toe back hook, heel push out, tighten the leg muscles, 4, do not collapse the waist, do not put the weight of the body in the lumbar position, to provide you with a very good auxiliary method: Figure 1, feet on the wall, heel push hard to start the leg muscles
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At the end, don’t forget to close the hip
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Adductor muscle group: this group of muscles one end on the pubis, one end on the thigh bone
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When the joints are squeezed, the nerves will be squeezed
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What if the adductors are not flexible enough? The pubic symphysis may be pulled apart or dislocated due to the adductor muscle group
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I don’t want to talk about the figure below
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I’ll show you two more pictures
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If you have pain in these places after practicing crossing for a period of time, you must pay attention to it
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The sacroiliac joint is above and the pubic symphysis is below
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Imagine how the bilateral iliac bones would move when the lower bone holding joint was pulled apart
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He could only choose to squeeze the sacroiliac joint
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If you don’t have yoga bricks, you can use books and dictionaries
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Let’s take a look at it for ourselves
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